Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6
Here’s what you need…
- 2 cups organic, vanilla Greek yogurt
- 1 orange, peeled and seeded
- 1 cup pineapple chunks
- 1 teaspoon agave nectar
- Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
- In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
- Fill the remaining space in each mold with the orange mixture. Freeze until solid.
Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.
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Most people believe they’re making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.
Don’t get me wrong – salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.
Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.
Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!
In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.
Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.
If meat or animal products aren’t your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they’re also high in fat, so don’t over-do them).
Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.
If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn’t seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.
Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.
Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email me today to begin your transformation.
Garden Fresh Salad
The best salads are a mixture of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4
Here’s what you need…
- 4 eggs
- 1 bunch asparagus, ends trimmed
- 1 cup curly endive
- 1 cup dandelion greens
- 1/2 cup cherry tomatoes, halved
- 1/8 cup red onion, thinly sliced
- 1/2 red bell pepper, thinly sliced into matchsticks
- 1 packet Stevia
- 2 Tablespoons lime juice
- 1 garlic clove, minced
- 2 teaspoons Dijon mustard
- 1 Tablespoon raspberry vinegar
- Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
- Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
- In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
- In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
- Coat the salad with the dressing. Top with asparagus and sliced egg.
Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.
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Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:
- 1 cup fat free Greek Yogurt
- 3 Tablespoons white rice vinegar
- 1 shallot, minced
- 2 Packets Stevia
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A dash of ground black pepper
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Here’s a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results.
Here’s what you need…
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 16 oz of skinless, chicken tenders
- 1 teaspoon olive oil
- 1 red onion, chopped
- 4 carrots, chopped
- 3 heirloom tomatoes, chopped
- 2 green bell peppers, seeded and chopped
- 2 Tablespoons coconut flour
- 2 Tablespoons sweet paprika
- Preheat oven to 325 degrees F.
- Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
- Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.
- Bake for 30 minutes, uncover and bake for an additional 30 minutes.
Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.
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What you eat before and after exercise has a huge impact on your results.
You could be doing intense workouts, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.
I don’t know about you, but if I’m going to put in all that effort in the gym, I certainly don’t want my results hijacked by poor nutrition.
Transforming your body comes down to two simple parts: 1) consistent, challenging exercise and 2) balanced, proper nutrition.
When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.
The food you eat prior to and following exercise plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your weight-loss and muscle-mass goals.
Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.
During intense exercise, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.
Healthy pre- and post-workout foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.
Pre-Workout Fuel. Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.
Therefore, instead of burning fat, you may actually break down your muscle!
This is the opposite of what you want to do.
In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before working out. This gives your body enough time to digest the food and make the energy available for exercising.
Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to exercise include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.
Don’t have time to eat a meal before exercising? You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to working out. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.
The combination of food to eat before a workout should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-workout meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.
Replenish Post-workout. The goal of post-workout nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following exercise.
Examples of a post-workout snacks and meals include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.
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Soup is a wonderful meal to enjoy when you’re focused on losing weight – with a few guidelines.
- Never choose soups that have a cream base. These are filled with more calories and fat than you need.
- Avoid soups that have noodles or rice.
- Make sure that your soup has a lean source of protein, such as lean turkey or chicken breast. Try the Turkey & Veggie Soup recipe below.
This soup has everything going for it. The base is broth, not cream. It doesn’t have any added carbohydrates in the form of rice or noodles. And it’s filled with lean ground turkey.
Here’s what you need…
- 1 teaspoon olive oil
- 2 garlic cloves, minced
- 1 bunch of carrots, chopped
- 2 onions, chopped
- 1 bunch of celery
- 1 fennel bulb
- 1.3 lbs lean ground turkey
- 4 cups veggie broth
- 1 (14.5oz) can stewed tomatoes
- 1 (15oz) can white kidney beans, drained and rinsed
- 4 ears of corn, kernels sliced off
- 3 Tablespoons tomato paste
- 2 teaspoons dried basil
- dash of salt and freshly ground pepper
- In a large skillet heat the olive oil. Add garlic.
- Add chopped carrots, cover for 5 minutes.
- Add onions, celery and fennel. Sauté until soft.
- In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
- Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.
Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.
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Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Here’s what you need…
- 5 organic bell peppers
- 1 teaspoon olive oil
- 2 cloves garlic, minced
- 2 Tablespoons fresh basil, minced
- 1 yellow onion, minced
- 1 Tablespoon fresh rosemary, minced
- 1 teaspoon dried parsley
- dash of salt and pepper
- 20 oz organic ground turkey, 99% fat free
- 1 organic tomato, chopped
- 3/4 cup spaghetti sauce
- 1/4 cup shredded mozzarella cheese
- Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
- Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
- In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
- Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
- Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.
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If you’re reading this, you know how important exercise is.
However, there are right ways to exercise and there are wrong ways. In order to get the greatest benefit from your workout and prevent possible injury, you’ve got to do it the right way.
What is the right way? You’re about to find out.
No Pain, No Gain? You’ve heard the phrase “No pain, no gain.” But this isn’t exactly true for exercise. Actually, exercising doesn’t have to cause pain in order to get you in shape.
If you are just beginning to exercise, a little muscle soreness is to be expected. But don’t give up. Work through it, stick with your exercise routine, and in few days the soreness should be gone for good.
If you ever do experience severe pain while exercising, stop until it goes away. If it lasts for more than a few days, see your doctor.
Three Parts. What does a balanced exercise plan look like to you? Is walking 30 minutes four days a week enough? Lifting weights four times a week? In a word, no.
There are actually three components of a balanced workout routine: aerobic, strength-training, and flexibility exercises.
Aerobic or cardio exercises strengthen your lungs and heart. Examples include running, walking, swimming, cycling, and basketball.
Strength or resistance training exercises keep your bones and muscles strong and help with coordination and balance. Strength training refers to weight lifting, weight machines, resistance bands, and body-weight exercises.
The third part of a balanced exercise routine includes flexibility exercises to reduce your risk of injury and improve your body’s range of motion. Examples include stretching, yoga, and tai chi.
It doesn’t matter what order you perform your aerobic and strength-training exercises, unless you have specific goals. Working on endurance? Go cardio first. Trying to get stronger or burn calories? Hit the weights first. Just be sure to incorporate all three types of exercise each week.
Warm Up and Cool Down. If you don’t warm up before or cool down after exercising you could harm your muscles.
The best way to get your muscles ready for exercising is to include a brief time of light aerobics such as brisk walking or steady cycling to get your breathing and heart rate slightly elevated.
To cool down, continue exercising at a slower pace or lower level of intensity for about 5 to 10 minutes. Then end with a few gentle stretches to loosen your muscles, ligaments, and tendons. A cool-down period will help your muscles recover and help prevent injury or soreness.
Target Heart Rate. To get the greatest benefit from your workout, it is important to exercise at your target heart rate zone.
To determine your target heart rate, you must first find your maximum heart rate. To do this, subtract your age from 220. Your target heart rate is 50-85 percent of your maximum heart rate.
For example, if you are 40 years old, your maximum heart rate is 180 and your target heart rate is between 90 and 153 beats per minute.
To measure your pulse, place your fingers on your wrist or the arteries on your neck and count how many beats you feel per minute, or double the number of beats in 30 seconds.
Sports Drink or Water? Your body requires plenty of fluids before, during, and after exercise.
Try to drink at least 20 ounces of water several hours before your workout and eight more ounces about a half hour before your workout. Then drink about 10 ounces of water every 10 to 20 minutes during exercise.
During normal everyday exercise, water is usually the best for rehydrating. But when you exercise intensely for more than an hour, sports drinks are as good or even better. Sports drinks contain a high amount of carbohydrates, which provide energy. They also help to replace the electrolytes lost from sweating.
The easiest and most effective way to ensure that your workout plan is smart is to put it into the hands of a trusted expert—me.
Call or email today to get started on a truly smart exercise plan that will transform your body in ways that you’ve only dreamed.
817-938-7661 or firstname.lastname@example.org
These days you can’t go anywhere without hearing
about a new weight loss breakthrough.
A pill, a cream, or a new fad diet – you name it and
it’s going to solve all of your weight loss problems
in 30 days or less. Or not.
The truth is that most of the things you hear about
weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific
areas of your body
This myth is as old as dirt, yet it persists.
It must be that the thought of melting fat from
any desired part of the body is so appealing,
however untrue it may be.
In reality your body will lose weight wherever it
wants to. It’s safe to assume that you’ll lose fat
‘last place on, first place off’.
So if you put on weight first in your thighs and
then on your waist, then expect it to come off
your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the
picture that weight loss is a complicated process.
You have to eat certain foods at certain times and
avoid other foods at all costs.
Of course all of these popular diets conflict over
which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss
such a science.
Simply eat healthy fresh foods that haven’t been
processed, and eat smaller amounts than you’re
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell
me that they won’t do resistance training because
they don’t want to bulk up.
Each time I have to hide my smile.
You see, the process of bulking your muscles takes a
lot of hard work. You have to consume high amounts
of protein and you have to consistently tax your muscles
And you have to have the male hormone testosterone
coursing through your body.
In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection
Hey, ab crunches suck, and you shouldn’t do them,
to rely on them to get into great shape.
A trim midsection will only come as a result of proper
nutrition, effective intervals and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities
when they think of working out.
Going for a run, riding a stationary bike,
or taking an aerobics class.
Well, times have changed and so should your workout.
The benefits of resistance training now
trump straight cardiovascular training.
Resistance training strengthens your heart while
toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the
past, they should fit into your overall plan for health
The benefits of resistance training, especially
in fat loss, are astounding.
Do you have other weight loss beliefs that simply
aren’t delivering results?
Reply to this today and I’ll help you bust the
myths, discover the truth, and create a fitness
and fat loss program that will give you the
body that you deserve.
It is very easy to take in calories. You may find yourself taking in a few hundred calories just from the snack you have. What about that cup of coffee or that bottle of juice, you may not realize just how many hidden ways there are to consume calories without really realizing it. If you are like many people, you want to keep your calorie count in line so that you can lose weight or maintain a healthy body. To do this, you need to know where to find those hidden calories that are causing you to gain.
Top Ways to Cut Calories at Breakfast
There are many ways to cut calories from your day without realizing it. Breakfast is a good place to start. Do you reach for that fast, frozen pastry filled with jam? Instead, go for a high fiber piece of toast with jam on top. That way, you control how many calories you are putting into your body. Avoid topping foods cooked in butter with more butter. Avoid the whipped topping on your cup of specialty coffee, too.
Lunch Time Savings
Lunch is another opportunity to cut back on the hidden calories. Instead of drinking anything with calories, choose a non-sweetened drink instead. Avoid dumping a big bottle of dressing onto your salad. Instead, opt for the spray varieties that cut down on the calories and the fat content significantly. Avoid those croutons on salads and choose the best quality, whole grain bread for your meals. Choose simpler foods. If you must have pizza, go with just cheese instead of the meat lovers.
Stopping for a Drink?
Many men and women make a stop on their way home from work for happy hour. It is the perfect way to unwind before going home. Before you reach for that drink, know what it is doing to you. Rather than drinking two or more beers, sip on a glass of wine. Avoid higher calorie treats and go for a healthier option. For example, don’t be tempted by a pina colada. Instead, go for the daiquiri.
Dinner Means Calorie Cutting, Too
Instead of a soda, drink sparkling water. Be sure to choose leaner cuts of meat. Choose low fat foods instead of no-fat or high fat foods. Be sure to fill your plate with 80 percent vegetables. Choose whole grain foods instead of using carbs with high sugar amounts. It is a good idea to eat foods with the least amount of additives, like dressings, sauces and condiments. These just add calories onto your food. When following recipes, make a conscious decision about each of the ingredients you add. Is there a way to reduce those calories or improve the health aspects of it? If so, do so.
Fruits and vegetables, low fat cheeses and nuts make some of the best snacks, too. Before you drink anything or eat something, ask yourself how many calories you are popping into your mouth. If you are not sure, find out and then make a decision about whether or not that is the best choice available.
Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.
I know what’s on your list this year and it isn’t found at your local department store.
You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.
On the First Day…Give yourself the gift of Burpees.
Created in the 1930′s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
On the Second Day…Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
On the Third Day…Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
On the Fourth Day…Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
On the Fifth Day…Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
On the Sixth Day…Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.
On the Seventh Day…Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
On the Eighth Day…Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.
On the Ninth Day…Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
On the Tenth Day…Give yourself the gift of No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
On the Eleventh Day…Give yourself the gift of Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
On the Twelfth Day…Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.
Great recipe for you
Here’s what you need…
- 2 cans wild caught Albacore Tuna, packed in water
- 2 celery stalks, chopped
- 2 Tablespoons low fat mayonnaise
- 1/4 cup dried cranberries
- 1 teaspoon dried dill weed
- Drain and flake tuna in a medium bowl.
- Add all of the ingredients and mix until well combined.
Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.